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PODCAST

Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression

Kimberley Quinlan, LMFT | Anxiety & OCD Specialist

Kimberley Quinlan, an anxiety specialist for over 15 years, delivers Science-Based Solutions for Anxiety, Panic, Depression, OCD, Social Anxiety, Health Anxiety, & other difficult emotions. The New York Times listed Your Anxiety Toolkit as one of the "6 Podcasts to Soothe An Anxious Mind" (April 27, 2024). We are on a mission to help people who want to thrive in the face of anxiety and other mental health struggles. A beautiful life is possible!

health & fitness mental health

All Episodes

10:07

Ep. 193 A quick metaphor for mental compulsions

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/06/11

This is Your Anxiety Toolkit - Episode 193. Hello, my loves, how are you? So, recently, I’ve been having lots of conversations with my patients and my clients around one really helpful metaphor around managing mental compulsions. Now, before we go into this, let me just do a quick overview. We have obsessions, which show up in the form of intrusive thoughts, intrusive feelings, like anxiety and uncertainty and doubt and guilt and disgust. There’s intrusive thoughts, there’s intrusive feelings,

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18:28

Ep. 192: Scheduling for Anxiety Management

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/06/04

This is Your Anxiety Toolkit - Episode 192. Welcome back, everybody. I am really excited to do this episode with you. It’s a little bit different to episodes I’ve done in the past, which might be why I’m really excited about it, but it is a skill I have been practicing for several months. No, maybe more than that. I would actually say closer to six months to a year, and I was reflecting on, what are the things that... I took a lot about mindfulness skills and a lot about therapy skills and cognitive

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22:35

Ep. 191: Managing a Chronic Illness

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/05/28

This is Your Anxiety Toolkit - Episode 191. Well, welcome friends. How are you? How are you doing really? I want you to reflect for a second on just that... on just that question. How are you? I have not prepared for this episode. I just thought I would sit down and take some time to reflect some of, I’m sure, what I reflect on will be the first time I’ve reflected on it and not just that for reflecting with you. So what I wanted to talk with you guys about is life with a chronic illness or a

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17:51

Ep. 190: Ask Better Questions

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/05/21

This is Your Anxiety Toolkit - Episode 190. Welcome back, everybody. Hello, Happy Friday, for those of you who are listening on the release day, and happy day to you who are not. Okay. Well, how are you? How is everybody doing? I am sitting in my bedroom. We’ve actually had to completely rearrange because our life is changing so much here at the Quinland house. Kids are at school and people are in and out of the house, and it’s very, very different. So I’m coming to you from my room, and life just

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40:15

Episode 189: Understanding Shame (with Mike Heady)

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/05/14

Welcome to Your Anxiety Toolkit. I’m your host, Kimberley Quinlan. This podcast is fueled by three main goals. The first goal is to provide you with some extra tools to help you manage your anxiety. Second goal, to inspire you. Anxiety doesn’t get to decide how you live your life. And number three, and I leave the best for last, is to provide you with one big, fat virtual hug, because experiencing anxiety ain’t easy. If that sounds good to you, let’s go. Hello friends, you are going to love this

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15:35

Ep. 188: How to Tolerate Uncomfortable Sensations

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/05/07

Welcome to Your Anxiety Toolkit. I’m your host, Kimberley Quinlan. This podcast is fueled by three main goals. The first goal is to provide you with some extra tools to help you manage your anxiety. Second goal, to inspire you. Anxiety doesn’t get to decide how you live your life. And number three, and I leave the best for last, is to provide you with one big, fat virtual hug, because experiencing anxiety ain’t easy. If that sounds good to you, let’s go. Welcome back, everybody. Thank you so much

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44:34

Ep. 187: Health Anxiety with Christian Newman

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/04/30

Welcome back to another episode of Your Anxiety Toolkit Podcast. Today we have on Christian Newman, the Health Anxiety Coach, to continue our discussion on health anxiety. Christian was on the podcast a while back and because we get so many questions about health anxiety, we decided it would be great to have him on again to answer some of your questions. On this episode, Christian answers “How do I know if my symptoms are anxiety or something else?”, “Is there anything other than CBT and ERP that

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17:25

Ep. 186: 8 Tips to Manage Your BFRB

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/04/23

Welcome back to another episode of Your Anxiety Toolkit podcast. Today, we are going to talk about BFRB’s. Now, a BFRB is body-focused repetitive behavior. Many of you know, I am an Anxiety Specialist; I specialize in OCD and OCD-related disorders. Those related disorders can involve body-focused repetitive behaviors including hair pulling, skin picking, and nail-biting. Today, I want to give you eight tips to help you manage your BFRB. This is also really helpful if you have any behavior in your

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12:37

Ep. 185: Allow Yourself to Sit Still

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/04/16

Welcome back to another episode of Your Anxiety Toolkit Podcast. Today I want to talk to you about a question that recently was asked by one of my awesome Instagram followers. This person asked me "Kimberley, how do I relax and be self-compassionate when I suddenly find myself with extra time on my hands?" This is such a fantastic question and a really timely one as well. So today we are going to discuss the skill of sitting still. Ask yourselves "When was the last time you allowed yourself to

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44:25

Ep. 184: What is Panic Disorder? with Joshua Fletcher

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/04/09

Welcome back to another episode of Your Anxiety Toolkit Podcast. Today we have on the amazing Joshua Fletcher who some of you may know from Instagram as Anxiety Josh. Joshua is a psychotherapist in the UK as well as someone with lots of lived experience with anxiety disorders. He is here today to talk to us specifically about panic attacks and panic disorder. Joshua shares his lived experience with panic, derealization/depersonalization, agoraphobia, and anxiety. He tells about his first panic

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11:57

Ep. 183: 5 Mindfulness Tips for Anxiety & Depression

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/04/02

Welcome back to another episode of Your Anxiety Toolkit Podcast. Today I want to share with you the 5 mindfulness tips that I use with my clients to help manage symptoms of anxiety and depression. The first tip is to observe. Instead of taking thoughts as fact, try simply observing your thoughts. An example may be "I am having the thought that bad things may happen." The second tip is to be curious. If you are able to be curious, you can actually change the narrative. Instead of being rigid, try

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15:01

Ep. 182: What is ERP?

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/03/26

Welcome back to another episode of Your Anxiety Toolkit. Today we are discussing Exposure and Response Prevention or ERP. So what exactly is ERP? Well, many years ago a psychologist created exposure therapy, which is where we expose people to their fears. If you were afraid of dogs, we would expose you to pictures of dogs and then videos of dogs and then we would probably ask you to go pet a dog, that is exposure therapy. This was found to be highly successful; however, over the course of time,

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41:44

Ep. 181: Magical Thinking with Dr. Jonathan Grayson

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/03/19

Welcome back to another episode of Your Anxiety Toolkit Podcast. Today we are so lucky to have Dr. Jonathan Grayson on with us again. Dr. Grayson is a psychologist who has been specializing in the treatment of OCD for more than 40 years. He is also the author of Freedom from Obsessive-Compulsive Disorder and founder of The Grayson LA Treatment Center for Anxiety and OCD. He is here today to talk to us about magical thinking. I am actually getting asked a lot recently about magical thinking

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17:30

Ep. 180: What is the Difference Between an Intrusive...

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/03/12

Welcome back to another episode of Your Anxiety Toolkit Podcast. We have a lot to tackle in this episode! We are going to be talking about a really important topic which has a lot of confusion surrounding it. Today we are going to explore the difference between an intrusive thought and a mental compulsion. OCD starts with an obsession. This is an intrusive, repetitive, unwanted thought, feeling, sensation or urge that you cannot control this. Once you've had that intrusive thought, feeling,

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17:30

Ep. 179: 8 Tips to Fast Track Your OCD Treatment

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/03/05

Welcome back to another episode of Your Anxiety Toolkit Podcast. Today I want to focus a bit on OCD treatment. I want to share with you all 8 tips that I think will really help to fast-track your OCD treatment. The first tip is to get support. That may people from people in your life or it may be from social media, organizations in the OCD community, or online support groups. The second tip is to pace yourself. Find a pace that works well for you, not too fast, not too slow. The third tip is

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34:57

Ep. 178: Ways to Break the Cycle of Perfectionism...

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/02/26

Welcome back to another episode of Your Anxiety Toolkit Podcast. Today we have on an amazing guest and therapist, Menije Boduryan. Menije is an OCD specialist as well as a specialist on perfectionism. She is here today to talk to us about perfectionism and to give us some tips on how to manage perfectionism in our own lives. Menije defines perfectionism as a drive to do things perfectly with anything less than 100% being unacceptable. It is a desire to want everything to be flawless and in

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13:12

Ep. 177: Does this Behavior Bring Me Closer to My...

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/02/19

Welcome back to another episode of Your Anxiety Toolkit Podcast. Today I want to talk about a concept that is really important to long-term recovery or just life in general, which is this question: Does this bring me closer to my long term goals? Now, human beings are very reactionary. When there is an event, we quickly do a little data check in our brain. Is it safe? Can we proceed? Should we run away? Should we freeze? Should we just freak out? We have the whole process that happens in a

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22:18

Ep. 176: What Are the Lies We Tell Ourselves?

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/02/12

Welcome back to another episode of Your Anxiety Toolkit. Today we are going to have a hard conversation and it honestly is causing a little bit of anticipatory anxiety for me. I want to talk to you about the lies we tell ourselves. You might be thinking "I don't tell lies. What are you talking about? I am a good person." So I want you to hear me out for a little bit and I want to share an experience I had this week. I realized that I had been telling a lie to myself and to my family about my

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09:32

Ep. 175: How to Practice Self-Compassion

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/02/05

Welcome back to another episode of Your Anxiety Toolkit Podcast. Today I want to talk about something that is so important to me. This is also something I think we all need a little reminder about from time to time and that is the importance of self-compassion. Today I want to share an exercise on how to practice self-compassion. I want you to imagine that someone you care about comes to you and says that they are struggling or having a hard time. What is your first reaction likely to be? You

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17:53

Ep. 174: Tools to Manage the Bully in Your Life

Your Anxiety Toolkit - Practical Skills for Anxiety,... ·

2021/01/29

Welcome back to another episode of Your Anxiety Toolkit podcast. Today I want to share with you all something that has been going on for a while now. For months, I have been harassed online by an anonymous troll who has been leaving really terrible, disgusting comments on my social media accounts. I want to share with you today some ways that I have dealt with this situation and to really give you some tools to manage the bully in your life, whether that takes the form of a real person or if

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